Month 1 – Foundation / Endurance
Monday
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Tuesday
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Wednesday
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Thursday
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Friday
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Saturday
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Sunday
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1 Circuit &
Endurance <90
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2 Strength
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3 Power-Endurance
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4 Progression
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5 Endurance <90
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6 Recovery
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7 Rest
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Determine 1RM (1
rep max) in each of the following movements:
* Deadlift
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With a 45 lbs. bar:
(While holding a 45 lbs. bar, 2 x 25 lbs. DB, or similar load, do 5 x lunges followed by 5 x push-press, continue doing this until you have traveled 400m) |
Run 5 miles – 40
min or less
Then…
3 x 15’ Rope Ascents
|
Easy effort utilizing
any low impact movement done for
30-60 minutes at very low heart rate (-65%
@ MHR).
1. Cycle
2. Elliptical
3. Hike
4. Row
5. Stair Master
6. Swim
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8 Interval
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9 Endurance <90
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10 Interval
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11 Accumulation
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12 Endurance >90
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13 Recovery
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14 Rest
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Row 6 x 500m / 3 min active rest
between sets.
Attempt to keep all intervals equal to or faster than the first one.
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Run 4 miles – 28 min or less
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Swim 10 x 50 meters
Alternate between freestyle and side stroke every lap
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1) 4 rounds
6x Deadlift (at body weight)
6x Bench Press (at
body weight)
2) 21-18-15-12-9-6-3 |
Ruck 8 miles – 2 hrs or less
35 lbs. Ruck
|
Easy effort utilizing
any low impact movement done for
30-60 minutes at very low heart rate (-65%
@ MHR).
1. Cycle
2. Elliptical
3. Hike
4. Row
5. Stair Master
6. Swim
| |
15 Circuit & Endurance <90
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16 Strength
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17 Power-Endurance
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18 Interval
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19 Endurance <90
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20 Recovery
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21 Rest
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5 x sets of the
following movements
(30 total reps) @:
85% 3r, 90% 2r, 95%
1r
* Deadlift
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One min rest between
1. Tabata Squats (rest in bottom hold, thighs parallel to floor)
2. Tabata Push-ups
(rest locked out at top, aka Forward leaning rest)
3. Tabata Ball Slam @
20 lbs. ball (rest with ball overhead, both arms locked out)
4. Tabata Sit-up (rest
with legs held straight
6-12” above floor, head off floor)
5. Tabata Kettlebell Swing @
53 lbs. (rest without setting KB down or supporting it on your body)
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Sprint 10 x 100m
Run 100m as fast as possible then walk back to start point
|
Run 5 miles – 40
min or less
Then…
3 x 15’ Rope Ascents
|
Easy effort utilizing
any low impact movement done for
30-60 minutes at very low heart rate (-65%
@ MHR).
1. Cycle
2. Elliptical
3. Hike
4. Row
5. Stair Master
6. Swim
| ||
22 Circuit &
Endurance <90
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23 Strength
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24 Progression &
Endurance <90
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25 Progression
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26 Endurance >90
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27 Recovery
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28 Rest
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For time:
100x Push-ups
50x Pull-ups
100x Sit-ups
50x Pull-ups
Then…
Run 7 miles – 60 min or less
|
3 x sets of the following movements
(18 total reps) @:
85% 3r, 90% 2r, 95%
1r
* Deadlift
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100x Thruster @ 45 lbs. Bar
100x Wall Ball @ 20 lbs. Ball
Then…
Run 3 miles – 22 min or less / Uniform: ACUs, Boots, Camelbak
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30x Push-up
Swim 25m
30x Sit-up
Swim 50m
40x Push-up
Swim 75m
40x Sit-up
Swim 100m
50x Push-up
Swim 125m
50x Sit-up
Swim 150m
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Ruck 10 miles – 2 hrs 30 min or less
40 lbs. Ruck
|
Easy effort utilizing
any low impact movement done for
30-60 minutes at very low heart rate (-65%
@ MHR).
1. Cycle
2. Elliptical
3. Hike
4. Row
5. Stair Master
6. Swim
|
Month 2 – Endurance / Taper
Monday
|
Tuesday
|
Wednesday
|
Thursday
|
Friday
|
Saturday
|
Sunday
|
1 Circuit & Endurance <90
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2 Power
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3 Endurance >90
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4 Recovery
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5 Strength & Endurance <90
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6 Recovery
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7 Rest
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5 rounds
3x Deadlift @ 90-95%
1RM
(5 min rest between
sets)
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Ruck 12 miles – 3 hrs or less
45 lbs. Ruck
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Easy effort utilizing
any low impact movement done for
30-60 minutes at very low heart rate (-65%
@ MHR).
1. Cycle
2. Elliptical
3. Hike
4. Row
5. Stair Master
6. Swim
|
3 x sets of the following movements
(18 total reps) @:
85% 3r, 90% 2r, 95%
1r
* Deadlift
Then…
Run 3 miles – 22 min or less / Uniform: ACUs, Boots, Camelbak
|
Easy effort utilizing
any low impact movement done for
30-60 minutes at
very low heart rate (-
65% @ MHR).
1. Cycle
2. Elliptical
3. Hike
4. Row
5. Stair Master
6. Swim
| ||
8 Circuit & Endurance <90
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9 Power
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10 Endurance >90
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11 Recovery
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12 Progression & Endurance <90
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13 Recovery
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14 Rest
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Max effort:
2:00 min push-ups, rest 1 min
1:30 min push-ups, rest 45 sec
1:00 min push-ups, rest 30 sec
0:30 sec push-ups,
rest 1 min
2:00 min sit-ups, rest
1 min
1:30 min sit-ups, rest
45 sec
1:00 min sit-ups, rest
30 sec
0:30 sec sit-ups, rest
1 min
Then…
Run 4 miles – 28 min or less
|
5 rounds
@ 90-95% 1RM
3-6x Clapping pull-up
(5 min rest between
sets)
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Ruck 14 miles – 4 hrs or less
50 lbs. Ruck
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Swim for 30-60
minutes at very low heart rate (-65% @ MHR).
Swim half of the time side stroke, and the other half freestyle
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Row 500m
50x Box Jump @ 24”
50x Push up
50x Sit up
50x Jumping Pull up
50x Back Extension
50x Ring Dip
20x Get up @ 26 lbs. KB
Then…
Run 2 miles – 14 min or less / Uniform: ACUs, Boots, Camelbak
|
Easy effort utilizing
any low impact movement done for
30-60 minutes at
very low heart rate (-
65% @ MHR).
1. Cycle
2. Elliptical
3. Hike
4. Row
5. Stair Master
6. Swim
| |
15 Circuit &
Endurance <90
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16 Strength
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17 Rest
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18 Progression
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19 Endurance>90
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20 Recovery
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21 Rest
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3 x sets of the following movements (18 total reps) @:
85% 3r, 90% 2r,
95% 1r
* Deadlift
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30x HSPU
40x Pull-up
50x Kettlebell Swing @ 53 lbs.
60x sit up
70x Burpees
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Ruck 10 miles – 2 hrs
45 min or less
55 lbs. Ruck
|
Easy effort utilizing
any low impact movement done for
30-60 minutes at
very low heart rate (-
65% @ MHR).
1. Cycle
2. Elliptical
3. Hike
4. Row
5. Stair Master
6. Swim
| |||
22 Circuit &
Endurance <90
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23 Recovery
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24 Interval
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25 Recovery
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26 Endurance <90
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27 Recovery
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28 Rest
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As many rounds in
20 min
5x Pull ups
10x Push ups
15x Squats
Then…
Run 3 miles – 22 min or less
|
Easy effort utilizing
any low impact movement done for
30-60 minutes at
very low heart rate (-
65% @ MHR).
1. Cycle
2. Elliptical
3. Hike
4. Row
5. Stair Master
6. Swim
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Sprint:
4x 100m, rest 30 sec between sets
4x 200m, rest 1:00 min between sets
4x 400m, rest 1 min 30 sec between sets
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Swim for 30-60
minutes at very low heart rate (-65% @ MHR).
Swim half of the time side stroke, and the other half freestyle
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Run 3 miles – 22 min
or less
Then…
3 x 15’
|
Easy effort utilizing
any low impact movement done for
30-60 minutes at
very low heart rate (-
65% @ MHR).
1. Cycle
2. Elliptical
3. Hike
4. Row
5. Stair Master
6. Swim
|
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